5 Free-Hand Exercises You Can Do In 15 Minutes

By December 18, 2019December 30th, 2019One Comment
5 Free-Hand Exercises You Can Do In 15 Minutes

Did you wake up late and end up missing the gym? Do you have too much work on your hands to even think about squeezing in a workout?

Try these simple free-hand exercises, no-equipment-required you can do at home. Freehand exercises tone your body without any fuss and advanced exercises can help build muscles. 


Push-ups are a great way to build your upper body. If you’re not used to doing it often, then try it against a wall for starters. 

  • Position your hand’s shoulder-width apart on the floor.
  • Your body should be in a plank position. 
  • Keep your back straight and tighten your core.
  • Drop your body by unlocking your elbows in an outward position. 
  • Make sure your back is not arched and your knees don’t touch the floor. 
  • Push the ground and bring your body back up. 
  • Repeat this 10 times to finish a set. 

It’s best to do the various variations to a push up first to see what suits you best. 

5 Free-Hand Exercises You Can Do In 15 Minutes

Leg Lifts

Leg lifts are a simple exercise that builds resistance in your legs. They also help build the core and calf muscles. 

  • Lie down on a yoga mat with your legs stretched out straight. 
  • Lift your left leg high up and bring it down. Repeat the same with your right leg.
  • Do this move simultaneously for 1 minute.

Ab Crunches

Ab crunches help you slim your abdomen and strengthen it. Ensure your neck and shoulder are in the right position and your back is flat. 

  • Lie on your back on a yoga mat, with your knees bent and feet firm on the ground. 
  • Place your hands behind your head in a way that your thumbs are behind your ears. Hold your elbows to the side and a little inward. 
  • Pull your chin inwards, leaving space between your chest and chin and gently pull your abdomen up.
  • Curl your body up and forwards so that your neck, upper back and head are off the mat. 
  • Hold this position for a couple of seconds and then lie back. 


Squats help you strengthen glutes and reduces fat in the area. You can increase the intensity of the workout by adding weights or resistance bands. 

  • Stand with your feet shoulder-width apart firm on the ground and your chest open. 
  • Clasp your hands together and sit as though you were sitting on a chair.
  • Keep your thighs parallel to the floor and your knees should be over your ankles. 
  • Push yourself back up by putting pressure on your knees. 

5 Free-Hand Exercises You Can Do In 15 Minutes

Side Bends

Side bends are a great way to bring balance to your entire body. Doing this exercise strengthens and brings flexibility to your spine. You can perform this exercise either while holding a dumbbell in each hand or keeping your hands behind your head. 

  • Stand with your legs shoulder-width apart and your feet firm on the ground.
  • Keep your back straight and your gaze forward. 
  • Bend to your left, maintaining the straight back and then get back up. Continue the same way to your right. 

These are the top 5 free hand exercises you can try at home without any equipment. Both men and women can make the most of these freehand exercises to build their body better.

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